Pumpkin Seeds

Pumpkin and/or squash seeds, hulled, unroasted

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup (129g)

Amount per serving

Calories

721

% Daily Value *

Total Fat 63.3g

81%

Saturated Fat 11.2g

56%

Trans Fat 0.1g

Cholesterol 0mg

0%

Sodium 9mg

0%

Total Carbohydrate 13.8g

5%

Dietary Fiber 7.7g

28%

Total Sugars 1.8g

Protein 39g

Vitamin D 0 IU

0%

Calcium 59mg

5%

Iron 11mg

63%

Potassium 1044mg

22%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

3%

2.45 mg

Thiamin

29%

0.35 mg

Riboflavin

15%

0.2 mg

Niacin

40%

6.43 mg

Pantothenic Acid

19%

0.97 mg

Vitamin B6

11%

0.18 mg

Folate

74.8 mcg

Folic Acid

0 mcg

Food Folate

74.8 mcg

Fortified Folate

74.8 mcg

Choline

15%

81.3 mg

Betaine

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

0%

1.29 mcg

Retinol

0 mcg

Beta Carotene

11.6 mcg

Alpha Carotene

1.29 mcg

Beta Cryptoxanthin

1.29 mcg

Vitamin A IU

0%

20.6 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

95.5 mcg

Vitamin E

19%

2.81 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.04 mg

Gamma Tocopherol

45.3 mg

Delta Tocopherol

0.57 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0.08 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

8%

9.42 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

5%

59.3 mg

Iron

63%

11.4 mg

Magnesium

182%

764 mg

Phosphorus

127%

1590 mg

Potassium

22%

1040 mg

Sodium

0%

9.03 mg

Zinc

92%

10.1 mg

Copper

192%

1.73 mg

Manganese

255%

5.86 mg

Selenium

22%

12.1 mcg

Fluoride

Iodine

Fat

81%

63.3 g

Saturated Fat

56%

11.2 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0.01 g

Tridecylic Acid

Myristic Acid

0.08 g

Pentadecylic Acid

0.01 g

Palmitic Acid

6.92 g

Margaric Acid

0.05 g

Stearic Acid

3.7 g

Arachidic Acid

0.27 g

Behenic Acid

0.07 g

Lignoceric Acid

0.06 g

Monounsaturated Fat

21 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.06 g

Palmitoleic Acid

0.06 g

Trans Hexadec 9 Enoic Acid

0 g

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

20.8 g

Oleic Acid

20.8 g

Elaidic Acid

0.03 g

Vaccenic Acid

Gondoic Acid

0.07 g

Docos-13-enoic Acid

0 g

Erucic Acid

0 g

Brassidic Acid

0 g

Nervonic Acid

0.01 g

Polyunsaturated Fat

27.1 g

9,12-octadecadienoic Acid

26.7 g

Linoleic Acid

26.7 g

Conjugated Linoleic Acids (CLAs)

0.01 g

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

0.05 g

Linolenic Acid

0.16 g

Alpha Linolenic Acid (ALA)

0.16 g

Gamma Linolenic Acid (GLA)

0 g

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

0.01 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

0 g

Eicosatetraenoic Acid (ETA)

0.17 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

0.01 g

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0.08 g

Trans Monoenoic Fat

0.03 g

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

78%

39 g

Tryptophan

0.74 g

Threonine

1.29 g

Isoleucine

1.65 g

Leucine

3.12 g

Lysine

1.59 g

Methionine

0.78 g

Cystine

0.43 g

Phenylalanine

2.24 g

Tyrosine

1.41 g

Valine

2.04 g

Arginine

6.91 g

Histidine

1.01 g

Alanine

1.92 g

Aspartic Acid

3.82 g

Glutamic Acid

7.98 g

Glycine

2.38 g

Proline

1.7 g

Serine

2.16 g

Hydroxyproline

Carbohydrates

5%

13.8 g

Fibre

28%

7.74 g

Soluble Fibre

Insoluble Fibre

Sugar

1.81 g

Added Sugar

Sucrose

1.46 g

Glucose

0.17 g

Fructose

0.19 g

Lactose

0 g

Maltose

0 g

Galactose

0 g

Sugar Alcohols

Starch

1.9 g

Calories

721 kcal

Water

6.75 g

Ash

6.17 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (129g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Niacin
  • Excellent source of Iron
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Riboflavin
  • Good source of Pantothenic Acid
  • Good source of Choline
  • Good source of Vitamin E
  • Good source of Potassium
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • High Fat
  • Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 87%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Pumpkin Seeds contains 30.2g of protein, which is about the same as 5 eggs, 1.1 chicken breasts, or 2.2 cups (587g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 6.1g per 1 cup

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

High in Saturated Fat.


Contains Trans Fat.

Contains Omega-6 polyunsaturated fatty acids.
  • 26.666g per 1 cup.


Low in Cholesterol.

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